I-Nutrition - Humane Foundation

Isigaba Sokudla okunomsoco siphenya indima ebalulekile yokudla ekubumbeni impilo yomuntu, inhlalakahle, nokuphila isikhathi eside-ukubeka umsoco osekelwe ezitshalweni phakathi kwendlela ephelele yokuvimbela izifo kanye nokusebenza kahle komzimba. Isuselwa endikimbeni ekhulayo yocwaningo lwezokwelapha kanye nesayensi yezokudla okunomsoco, iqokomisa indlela ukudla okugxile ekudleni okutshalwe ngokuphelele—okunjengomdumba, imifino enamahlamvu, izithelo, okusanhlamvu okuphelele, imbewu, namantongomane—kunganciphisa ingozi yezifo ezingelapheki ezihlanganisa isifo senhliziyo, isifo sikashukela, ukukhuluphala, neminye imidlavuza ethile.
Lesi sigaba siphinde sibhekane nokukhathazeka okujwayelekile kokudla okunomsoco ngokwethula isiqondiso esisekelwe ebufakazini ezakhiweni ezibalulekile ezifana namaprotheni, uvithamini B12, insimbi, i-calcium, nama-acids abalulekile anamafutha. Igcizelela ukubaluleka kokukhetha ukudla okunokulinganisela, okuhlelwe kahle, okubonisa ukuthi ukudla kwe-vegan kungahlangabezana kanjani nezidingo zabantu kuzo zonke izigaba zokuphila, kusukela ebuntwaneni kuya ebudaleni obudala, kanye nokusekela ukusebenza okuphezulu kwabantu abakhuthele ngokomzimba.
Ngaphandle kwempilo yomuntu ngamunye, isigaba Sokudla sicubungula imithelela ebanzi yezimiso zokuziphatha nemvelo—ebonisa ukuthi ukudla okusekelwe ezitshalweni kusinciphisa kanjani isidingo sokuxhashazwa kwezilwane futhi kwehlisa ngokuphawulekayo indawo yethu yemvelo. Ngokukhuthaza imikhuba yokudla enolwazi, nokuqaphela, lesi sigaba sinikeza abantu amandla okwenza izinqumo ezingezona nje ezondla umzimba kodwa ezihambisana nozwelo nokusimama.

I-Soy, amaprotheni asuselwa kwizakhi zomsoco, sekuyisikhathi eside agujwa ngokusebenza kwayo kanye nezinzuzo zezempilo. Ukusuka kuTofu naseTempeh kuya ubisi lwe-soy ne-edamame, kuhambisa izakhi zomzimba ezibalulekile njengeprotheni, i-fiber, ama-omega-3s, i-iron, ne-calcium - konke kubalulekile ukuze kugcinwe inhlala-kahle. Kodwa-ke, imibono eyiphutha ngomthelela wayo empilweni yabesilisa iye yaveza impikiswano. Ngabe i-soy isekela ukukhula kwemisipha? Ingabe kuthinta amazinga e-hormone noma ukukhulisa ubungozi bomdlavuza? Ixhaswe yisayensi, le ndatshana isusa lezi zinganekwane futhi iqokomisa amandla eqiniso wesosi: asiza ukuthuthukiswa kwemisipha, ukugcina ibhalansi ye-hormonal, kanye nokwehlisa ubungozi bomdlavuza wendlala yesinye. Kwabesilisa abafuna ukudla okulinganiselayo okusekela izinhloso zokuqina ngenkathi bebe bezama imvelo, i-soy ibonakale njengezengezo ezinamandla

Umfutho wegazi ophakeme ukukhathazeka okukhulu kwempilo okuthinta izigidi emhlabeni jikelele, okwandisa ingozi yesifo senhliziyo nokushaywa unhlangothi. Indlela eyodwa ephumelelayo yokuphatha umfutho wegazi ophakeme ukunciphisa inyama esetshenzisiwe esetshenzisiwe ekudleni kwakho. Ukudla okufana nokudla kwe-deli, ubhekeni, kanye namasoseji agcwele i-sodium kanye nezithasiselo ezingaphakamisa umfutho wegazi ngokwenza ukugcinwa kwenhliziyo nokucindezela uhlelo lwenhliziyo. Ukwenza ukushintshana okulula - njengokukhetha amaprotheni amasha, anciphile noma ukulungiselela ukudla okwenziwe ekhaya ngokulingana kwemvelo - kunganciphisa kakhulu umthamo we-sodium ngenkathi kusekela impilo yenhliziyo engcono. Thola ukuthi lezi zinguquko ezincane zingaholela kanjani ekuthuthukisweni okukhulu enhlalakahleni yonke

I-Soya iveze impikiswano ebanzi ngokuxhumana kwayo nomdlavuza, ikakhulukazi ngenxa yokuqukethwe kwayo kwe-phytoestrogen - amakhompiyutha angokwemvelo alingisa i-estrogen. Ukuqagela kusenesikhathi kwaphakamisa ukukhathazeka nge-soya ukwandisa ubungozi bomdlamelo obucayi be-hormone njengebele ne-prostate. Kodwa-ke, ucwaningo olunzulu manje lwembula ukulandisa okuthembisayo okuthe xaxa: I-Soya ingahle inikeze izinzuzo zokuvikela ngokumelene nemidlavuza ethile. Ukusuka ekunciphiseni ubungozi bomdlavuza ukusekela ukululama kulabo esivele kutholakala, le ndatshana ivimba isayensi ngemuva kokuvinjwa kwempilo yakho kanye nokuvimbela umdlavuza

I-Soy isibe yindawo egxile ezingxoxweni mayelana nokusimama, umsoco, nekusasa lokudla. Kubhekwe kabanzi ngokuguquguquka okuguquguqukayo kanye nezinzuzo zamaprotheni ezisuselwa kwezitshalo, kubuye kwabhekwe ngezinyathelo zalo zemvelo kanye nezixhumanisi zokugawulwa kwamahlathi. Kodwa-ke, iningi lempikiswano linamafuphi izinganekwane kanye nemishini engafanele - evame ukuqhutshwa izintshisekelo ezivelile. Lo mbhalo usikeka ngomsindo ukuze wembule amaqiniso nge-soy: umthelela wayo wangempela kwimvelo, indima yayo ekudleni kwethu, nokuthi izinqumo zabathengi ezinolwazi zingasekela kanjani uhlelo lokudla oluzinzile

Izifo ezingezwani nomzimba, okuhlanganisa isifuba somoya, i-allergic rhinitis, kanye ne-atopic dermatitis, sezilokhu ziyinkinga yezempilo emhlabeni wonke, njengoba ukwanda kwazo kukhuphuke kakhulu emashumini ambalwa eminyaka adlule. Lokhu kuhlasela kwezimo zokungezwani komzimba kudala kubadida ososayensi nochwepheshe bezokwelapha, okwenza ucwaningo oluqhubekayo lwezimbangela nezisombululo ezingaba khona. Ucwaningo lwakamuva olushicilelwe kujenali ethi Nutrients ka-Zhang Ping wase-Xishuangbanna Tropical Botanical Garden (XTBG) ye-Chinese Academy of Sciences lunikeza imininingwane emisha ethokozisayo mayelana nokuhlobana phakathi kokudla nokungezwani komzimba nezinto ezithile. Lolu cwaningo lugqamisa amandla okudla okusekelwe ezitshalweni ukubhekana nezifo ezinzima zokungezwani komzimba, ikakhulukazi lezo ezixhumene nokukhuluphala. Ucwaningo lucubungula ukuthi ukukhetha kokudla kanye nemisoco kungathinta kanjani ukuvinjelwa kanye nokwelashwa kwe-allergies ngomthelela wako ku-gut microbiota-umphakathi oyinkimbinkimbi wama-microorganisms ohlelweni lwethu lokugaya. Okutholwe nguZhang Ping kusikisela ukuthi ukudla kudlala indima ebalulekile ekubumbeni i-gut microbiota, ebalulekile ekugcineni ...

Ezizukulwaneni ngezizukulwane, ubisi beluthuthukiswa njengengxenye ebalulekile yokudla okunempilo, ikakhulukazi emathanjeni aqinile. Izikhangiso zivame ukuveza imikhiqizo yobisi njengezinga legolide lempilo yamathambo, igcizelela okuqukethwe kwayo kwe-calcium ephezulu kanye nendima ebalulekile ekuvimbeleni ukukhumuzeka kwamathambo. Kodwa ingabe ubisi lubalulekile ngempela ekugcineni amathambo aqinile, noma ingabe zikhona ezinye izindlela zokuzuza nokulondoloza impilo yamathambo? Iqhaza Le-calcium ne-Vitamin D Empilweni Yamathambo Ukugcina amathambo aqinile nanempilo kubalulekile enhlalakahleni yonke kanye nezinga lempilo. Izakhi ezimbili ezibalulekile ezidlala indima ebalulekile empilweni yamathambo i-calcium ne-Vitamin D. Ukuqonda imisebenzi yazo kanye nendlela esebenza ngayo ndawonye kungakusiza wenze izinqumo zokudla unolwazi ukuze usekele amandla akho amathambo. I-Calcium: Isakhiwo Samathambo I-calcium iyiminerali ebalulekile eyakha ingxenye yesakhiwo samathambo namazinyo. Cishe i-99% ye-calcium yomzimba igcinwa ...

Cha, zonke izakhamzimba ozidingayo ukuze uthole ukudla okunempilo kwe-vegan zingatholakala kalula nangokuchichimayo ngokudla okusekelwe ezitshalweni, mhlawumbe ngokuhlukile okukodwa okuphawulekayo: uvithamini B12. Le vithamini ebalulekile idlala indima ebalulekile ekugcineni impilo yesimiso sakho sezinzwa, ukukhiqiza i-DNA, nokwenza amangqamuzana egazi abomvu. Kodwa-ke, ngokungafani nezakhi eziningi, i-vitamin B12 ayikho ngokwemvelo ekudleni kwezitshalo. I-Vitamin B12 ikhiqizwa amagciwane athile ahlala emhlabathini kanye namapheshana okugaya ezilwane. Ngenxa yalokho, itholakala ngamanani abalulekile ngokuyinhloko emikhiqizweni yezilwane njengenyama, ubisi namaqanda. Nakuba le mikhiqizo yezilwane ingumthombo oqondile we-B12 kulabo abawudlayo, ama-vegans kufanele afune ezinye izindlela zokuthola lesi sakhi esibalulekile. Kuma-vegans, kubalulekile ukunaka ukudla kwe-B12 ngoba ukushoda kungaholela ezinkingeni ezingathi sína zezempilo ezifana ne-anemia, izinkinga zemizwa, kanye ...

I-Veganism isebenzisa kabusha indlela abasubathi bendlela yokudla, bekhombisa ukuthi ukudla okususelwa ekutheni kungakuthola ngempumelelo ukusebenza nokubuyiselwa kwamafutha. Igcwele ama-carbohydrate akhulisa amandla, amaprotheni asezingeni eliphakeme, kanye nama-antioxidants okulwa nokuvuvukala, ukudla okunothile okuvuthayo njenge-legumes, i-quinoa, imifino enamaqabunga, namantongomane afakazela ukuthi awona amandla okukhuthazela namandla. Ngokwamukela le ndlela yokuphila, abasubathi abagcini nje ngokuhlangabezana nezidingo zabo zomzimba kodwa futhi basekela nezinqumo zokuziphatha okuhle nokuphila okuqhubekayo. Ukuthi ujaha izinhloso zokuqina komzimba noma ukuncintisana ezingeni lochwepheshe, ukondliwa okususelwa kwizitshalo kunikeza isisekelo esilinganiselayo sokufeza imiphumela ephezulu ngenkathi ubeka phambili impilo nenhlala-kahle

Ukudla kwe-vegan kunikeza okungaphezu nje kwenzuzo yokuziphatha nezemvelo - kungadlala indima yokuguqula ukusekela impilo yempilo yobuchopho nomsebenzi wokuqonda. Igcwele ukudla okunempilo okunobunzima njengezithelo, imifino, okusanhlamvu okuphelele, ama-legumes, amantongomane, amantongomane, le ndlela esekwe ezitshalweni ihlinzeka ngama-antioxidants abalulekile, amavithamini, namafutha anempilo avikela ukucindezelwa okuxakile nokuvuvukala. Ngokugwema amafutha agcwele amafutha ne-cholesterol etholakala emikhiqizweni yezilwane, indlela yokuphila ye-vegan igqugquzela ukugeleza kwegazi okungcono ebuchosheni ngenkathi kunciphisa ubungozi bokuncipha kwengqondo kanye nemibandela ye-neurodegenerative efana ne-Alzheimer's. Thola ukuthi ukwamukelwa kokudla okususelwa kwisitshalo kungakuthuthukisa ngemvelo inkumbulo, ukugxila, ukucaciswa kwengqondo, nokusebenza kwengqondo okuphelele kwengqondo enempilo kuzo zonke izigaba zokuphila

Ama-allergies okudla kanye nokuzwela kuya ngokuya kuvame kakhulu, okwenza abaningi bafune izixazululo zokudla ukuze bathole impumuzo yokudla. Ukudla kwe-vegan, kugujwe kuphrofayili yalo esekelwe ekugxiliseni kanye nezakhi zomzimba, kuyavela njengendlela ethembisayo yokuphatha lezi zimo. Ngokugwema ngokwemvelo ama-allergen ajwayelekile afana nobisi namaqanda ngenkathi usekela impilo ye-gut futhi anciphise ukuvuvukala ngokudla okugcwele nge-fiber, i-veganism anikeza izinzuzo ezingaba khona ezisekelwa ngucwaningo lwesayensi. Le ndatshana ifaka ukuxhumana phakathi kokuphathwa okususelwa ekuphiniseni kwezitshalo nokuphathwa kwezingane, idedelisa izinganekwane ezizungeze ukudla vegan, futhi yabelane ngezeluleko ezisebenzisekayo kwalabo abacabanga ngale ndlela. Hlola ukuthi ukwamukela kanjani ukudla okunempilo, okungenamqondo okungasiza ukuthi uthathe ukulawula kwezimpawu zakho ngenkathi uthuthukisa inhlala-kahle ephelele